8 Easy Tips to Start Exercising with Tennis Elbow
Tennis elbow, or lateral epicondylitis, can be a real setback for active executive mums. This condition, characterized by pain on the outer part of the elbow, often arises not just from sports but from any repetitive gripping activities such as typing, carrying heavy bags, or even routine parenting tasks like lifting your child. In this blog, lets discuss some tips on modifying your exercise regimen in order to maintain an active lifestyle with tennis elbow.  
 
Here's how you can keep moving safely, to avoid aggravating your elbow pain:
Prioritize Low-Impact Cardio and Leg Workouts: You can continue with cardio exercises and lower-body workouts, which typically do not strain your elbow. Activities like walking, running, or using an elliptical machine are excellent choices.
 
Modify Upper Body Exercises: For upper body workouts, avoid movements that cause pain in your elbow. This might mean switching from free weights to resistance bands which tend to be easier on your joints, or reducing the weight and decresing the repetitions.
 
Pay attention to your posture: Proper spinal alignment is crucial, especially in the cervical spine, as poor posture can lead to radiating nerve pain down to the arms and forearms. Aim to keep your wrists in a neutral position—not bent upwards, downwards, or to the sides. Consider using an ergonomic mouse and wrist support to maintain this position. This simple adjustment can significantly reduce tension in the forearm muscles, thereby alleviating elbow pain.
 
Tennis Elbow Brace: Use these during your exercises for additional support to the elbow and forearm and to avoid avoidable injury to this area. HERE are the brace and sleeve that I have used and recommend for Tennis Elbow




Focus on the Whole Arm and Shoulder: Apart from strengthening your forearm muscles, you can benefit from exercises that target not only the forearm but also the cervical muscles, triceps, and shoulder blades. This holistic approach helps improve muscle balance and alignment, reducing the strain on any one part.
 
Warm-Up Properly: A proper warm-up is crucial before starting any physical activity, especially when you are dealing with a condition like tennis elbow. Gentle stretches and light activity can prepare your muscles and joints for the workout ahead, reducing the risk of aggravating your condition.
 
Rest and Recovery: Don't push through pain. If certain exercises make your elbow hurt, modify or skip them until your elbow feels better. Allow time for recovery, particularly after intense activities.
 
Ice and Elevation: After exercising, if your elbow feels sore, applying ice can help reduce inflammation and pain. Elevating your arm can also decrease swelling. HERE are the cold packs that I use and recommend. 
 
In conclusion, it is important not to rush your recovery. Start with gentle, low-impact activities and gradually increase intensity as your pain allows. If your symptoms worsen, it may be wise to pause and restrict your self to cold packs to ease the inflammation and gentle stretches within the pain free range. As the pain subsides and your strength returns, you can begin to reintroduce more activities carefully.

If you suffer from elbow pain and are not sure if the source is Tennis Elbow HERE is a free guide to "What is the source of your Elbow Pain?"
 
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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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